Acceleration 3-6! Switched 3-6 and 3-5 because my quads are still tanked from Sunday's thrusters.

2x 10mph, 15%, 10 seconds
2x 10mph, 20%, 10 seconds
2x 10mph, 25%, 6 seconds
1x 9mph, 30%, 6 seconds
1x 9.5mph, 30%, 6 seconds
2x 14mph hold, 35%, 12 seconds
2x 14mph hold, 40%, 12 seconds
2x 9.5mph, 30%, 6 seconds
2x 17mph, 0%, 6 seconds

Then some bonus faster flat runs up to 18.5mph.

CrossFit Games Open WOD #5:

27-21-15-9 for time of:
Row (calories)
Thrusters @ 65 lbs

This was horrible. Don't ever do this workout.

14:58.

Back at it w/ acceleration

3-4, I think.

6x 20sec @ 8mph, increasing 15-30% incline
Then like 8 more sprints getting progressively shorter time & steeper, up to 40%.

Vom factor is so high.

3 rounds for time of:
15 power clean @ 95 lbs
15 toes-to-bar

7:55

CrossFit Okoboji yaaaay!

Another attempt at CrossFit Open #4: 18 this time. Boo.

Followed it up w/ the first week of a new Deadlift cycle, funsies!

Deadlift 1x2 @ 225 lbs
Deadlift 8x3 @ 185 w/ 90 seconds rest

8 Romanian deadlift @ 65 lbs
8 barbell row @ 65 lbs
6 chinups
8 good mornings @ 65 lbs

CrossFit Games Open WOD #4:

8 minute AMRAP of:
3 handstand pushups, 3 cleans
6 handstand pushups, 3 cleans
9 handstand pushups, 3 cleans
12 handstand pushups, 6 cleans
15 handstand pushups, 6 cleans
18 handstand pushups, 6 cleans
21 handstand pushups, 9 cleans
Etc., adding 3 reps to the handstand pushup each round, and 3 reps to the clean every 3 rounds

I got 33 reps (6 reps into the round of 12 hspu)...Meh.

5 minutes AMRAP:
5 deadlifts @ 125 lbs
10 lunges
20 double unders

I did 2 rounds in ~2 minutes and then bailed because my calf wasn't diggin it.

CrossFit Games Open WOD #3 AKA NO SERIOUSLY LET'S DO A MUSCLE UP!

14 minute AMRAP of:
7 muscle ups
50 wall balls
100 double unders

1. My score is 1. Got my muscle up back HELL YES!

CrossFit Games Open WOD #3 aka For The Love Of God I Want My MuscleUp Back

Like two hours of muscle up work today. No dice. Fuck.

Crossfit Games Open WOD #2 at CrossFit WH in Dubai!!!

Performed after a full day of traveling and 10hrs time zone change:

Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats @ 65 lbs
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

...I got 33 reps aka not quite through the first 3 minutes. Ouch. Was pretty off-balance on my OHS, and CTBs were kind of slippery with their pullup bar. Oh well, I got bigger fish to fry this week.

Acceleration 2-12, home stretch woot woot!

Acceleration 3-3, yaaaaaaaaaay!